What can Parents Do to Help their Overweight Child?

Monday, October 15, 2012 @ 02:10 AM
posted by

Tips parents can use to help their children lead healthier lifestyles:

Use the portion plate at meals and snack time.

Be the role model for your children and have them eat what you fix for dinner. You should not have to fix them something different.

Show your children that you love them no matter what their size or shape may be.

Start the day with a healthy breakfast that is eaten within the first two hours of waking up. Breakfast food does not have to be traditional. Breakfast food can be left overs from the night before. It’s always better to eat something than nothing.

Example of a healthy breakfast:  ¾ – 1 cup low-sugar cereal (any cereal that has 5 grams or less of sugar per serving),  1 cup low-fat milk (use whole milk if your child is younger than 2 years old),  1 serving   fruit of choice or ½ cup 100% fruit juice.

Offer a combination of 5 servings of whole fruits and vegetables every day.

http://portionsizematters.com

Vegetables 3 to 4 servings

Cooked …………………………………………………1/4-1/2 cup

Raw ……………………………………………………..1/4-1/2 cup

Offer your child a dark green or yellow vegetable every day, like carrots,

broccoli, spinach, sweet potato, or squash.

Fruits 2 to 3 servings

Fresh…………………….……………………………….1/2-1 small

Canned or frozen …………………………………….1/4-1/2 cup

Juice ………………………………………………………1/4 cup or 60 mL

Offer your child a good vitamin C fruit every day, like orange, strawberries,

melon, mango, papaya.

Limit fast foods to 1 time per week no matter the age of the child.

Suggestions when ordering out: choose low-fat milk in place of the soda, replace French fries with a fruit cup or fruit wedges or split a small French fry between 2  or 3 children, split the kid’s meal in ½ between 2 children and ask for an extra toy if that’s going to be a problem, this will also help to avoid large servings of high fat and high calorie foods.

http://uaex.edu.